Are you spending lots of money on designer creams that claim to reduce wrinkles and improve skin only to be disappointed? Does beauty come from within? Here is a list of food and lifestyle tips that will have your skin glowing in no time, help delay the ageing process and keep wrinkles away!

Antioxidants:Loading your diet with foods rich in vitamins and antioxidants such as citrus fruits, broccoli, berries and leafy greens can also give your skin the nutrients needed to retain a more youthful look.

Some studies have shown that consuming antioxidants such as vitamin C, vitamin E and co enzyme q10 in your diet can help prevent damage from ultraviolet rays and improve the look of wrinkles and other sun-related signs of aging

Antioxidants play a major role in destroying free radicals - electrochemically unbalanced molecules that are continually generated within our bodies by chemicals, too much sun and stress.

The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.

Vitamin C: A potent antioxidant, vitamin C is essential for the production of collagen, the elastic tissue in skin that declines with age. Smoking, stress and sun exposure can drain vitamin C from the skin, leaving it vulnerable to damage. Best sources: Peppers, peas, kiwi fruit, strawberries and tomatoes and citrus fruits and other fruits.

Vitamin E:An antioxidant, this works with selenium and has a powerful action against free radical damage. It also helps the skin retain moisture. Premature wrinkles, pale skin, acne, easy bruising and slow wound healing may indicate a deficiency. Best sources: Vegetable oils, nuts and seeds, peanut butter, wheatgerm, wholegrains, avocados

Vitamin B Complex: B vitamins help to release energy from food for skin metabolism and have a role in keeping skin moist and smooth.

Omega 3/essential fatty acids intake intake:Studies have also shown that eating salmon and other fish high in protein and omega-3 fatty acids strengthens the skin and reduces the appearance of wrinkles.

Vitamins A: Involved in forming new skin cells, vitamin A helps keep skin supple and is vital for healthy eyes and hair. Dry, flaky skin can indicate a deficiency. Best Sources: liver, oily fish and eggs. It can also be manufactured by the body from beta-carotene: carrots, mangoes, sweet potato, apricots nectarines and other orange fruits and vegetables.

Zinc:Vital to the immune system and the manufacture of collagen, zinc also speeds up healing. Lack of zinc can lead to stretch marks and stubborn blemishes. A dull complexion, white spots on fingernails, and dandruff are signs of deficiency. Best sources: Seafood, red meat, offal, turkey, cheese, brewer's yeast, eggs, nuts, pumpkin seeds, wholegrains and mushrooms.

Hydration Levels;Staying hydrated by drinking water and eating fruits and vegetables full of fluids can help moisturize your skin and flush out damaging toxins. Caffeine and alsohol have a dehydrating effect on the skin.

High protein /low carb diets. Although they may help your waistline have a dehydrating efect on the skin and produce toxic byproducts which can cause free radical damage in the body.

Avoid Sugar. Sugar decreases absorption of Vitamin C

Exercise: By increasing bloodflow, exercise helps nourish the skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body, including the skin. In addition improved blood flow helps carry away waste products, including free radicals from working cells. However the job of detoxifying the skin cells by neutralizing toxins belongs mainly to the liver.

Liver and alcohol: Processing alcohol in the body depletes zinc, magnesium and B vitamins all essential nutrients for healthy skin. Red wine in moderation, is the best alcohol to consume due to its high antioxidant content. Also ensure you keep hydration levels up when consuming alcohol. Poor diet also effects liver function. An unhealthy liver equals unhealthy skin. Poor liver function can result in hormonal acne and dull skin.

As you age, your skin loses its elasticity and ability to retain moisture. Over time, these sensitive tissues, especially those most often exposed to the sun, begin to show fine lines and wrinkles. You can improve your skin's youthful appearance by carefully choosing what foods you consume and increasing antioxidants in your diet.

Eczema: Often food allergies need to be addressed. More commonly wheat and dairy. Are there digestion issues related to food? These need to be addressed. Please contact our naturopath.

Detox using spirulina and vital greens and anitinflammatories like krill oil and tumeric. Beta ac is important to enhnace immune function, Diet is also important.

Acne: If hormonal. This means it is worse around that time of the month Chaste Tree is the best herb. Of ten a liver heb like silymarin is need in conjunction to balance out hormones. Chaste Tree can work for male and female teenage acne.